ColdHeartBear
V.I.P
So you are a newbie to the world of muscle or strength building. You want to start but do not want to make a commitment to the discipline just yet. What kind of program can you start but not commit too much time or effort too, yet see substantial results from the regimen?
I have used the below described program when I restarted lifting after laying off for several years about 15 years ago. I gained my strength back very quickly and it encouraged me to be more ambitious after 9 months.
Starting maximum time invested per week 25 minutes. Maximum number of days involved per week: 1. Pain from soreness was only during the 3 days after the first 4 workouts.
Exercises:
1. High Pull
2. Front Squat
3. Bent leg dead lift
4. Military Press
5. Slight bend bentover row
Protocol:
Warmup-Run in place 5 minutes, 5 pushups, 25 situps, 10 squat thrusts, all non-stop. Rest 2 minutes. 10 cleans. Rest 1 minute.
Months 5 to 9 add a dumbbell press walk with each arm to warmup. Really helps balance and obliques if you use really heavy weight.
1 set each of the above exercises for the first month 8-12 repetitions but not to failure, 2 1/2 minutes rest between sets.
2nd and 3rd month each set to failure with rep range 7-11.
Months 4 to 9- steadily decrease rest time down to 1 minute, decrease reps to 5-9 to positive failure, and add second set to each exercise as you may desire. Add cheat reps on an on and off basis to exercises 1 and 5. On exercises
3 and 4 add a static hold from 30 to 45 seconds at 3/4 of extension of exercise.
Because I worked out alone at home with limited equipment I could not do other exercises requiring a rack, partner, or bench.
Protein added: 1 can of tuna (12 oz.) 3x a week, 4 extra boiled eggs a day, and 1 8 oz. container of flavored yogurt every morning including just before workout. (I always work out early morning. During this time Sundays were my workout days.)
I went from a 200 lb dead lift (not to failure) to a 550 lb dead lift 7 reps to failure with partially completed 8th rep.
I was on a weight loss diet and lost 124 lbs while building strength. Final weigh in on this program was 261 lbs.
Oh, and I did not use any assistance substances other than extra protein as described.
I have used the below described program when I restarted lifting after laying off for several years about 15 years ago. I gained my strength back very quickly and it encouraged me to be more ambitious after 9 months.
Starting maximum time invested per week 25 minutes. Maximum number of days involved per week: 1. Pain from soreness was only during the 3 days after the first 4 workouts.
Exercises:
1. High Pull
2. Front Squat
3. Bent leg dead lift
4. Military Press
5. Slight bend bentover row
Protocol:
Warmup-Run in place 5 minutes, 5 pushups, 25 situps, 10 squat thrusts, all non-stop. Rest 2 minutes. 10 cleans. Rest 1 minute.
Months 5 to 9 add a dumbbell press walk with each arm to warmup. Really helps balance and obliques if you use really heavy weight.
1 set each of the above exercises for the first month 8-12 repetitions but not to failure, 2 1/2 minutes rest between sets.
2nd and 3rd month each set to failure with rep range 7-11.
Months 4 to 9- steadily decrease rest time down to 1 minute, decrease reps to 5-9 to positive failure, and add second set to each exercise as you may desire. Add cheat reps on an on and off basis to exercises 1 and 5. On exercises
3 and 4 add a static hold from 30 to 45 seconds at 3/4 of extension of exercise.
Because I worked out alone at home with limited equipment I could not do other exercises requiring a rack, partner, or bench.
Protein added: 1 can of tuna (12 oz.) 3x a week, 4 extra boiled eggs a day, and 1 8 oz. container of flavored yogurt every morning including just before workout. (I always work out early morning. During this time Sundays were my workout days.)
I went from a 200 lb dead lift (not to failure) to a 550 lb dead lift 7 reps to failure with partially completed 8th rep.
I was on a weight loss diet and lost 124 lbs while building strength. Final weigh in on this program was 261 lbs.
Oh, and I did not use any assistance substances other than extra protein as described.
